Exercises for Bone Density

Bone health is crucial for overall well-being, yet it's often overlooked until problems arise. Understanding how bones adapt to stress and the processes behind bone health can help you take proactive steps to maintain strong bones.

Bones, like all systems in the body, adapt to the amount of stress placed upon them. Despite their rigid appearance, bones are active, living tissues. Adults recycle 5-7% of their bone mass every week through a process known as bone remodelling or bone turnover. This continuous cycle of bone breakdown and formation helps regulate blood calcium levels and maintain the integrity of the skeletal system.

Bone remodelling is influenced by factors such as physical activity and mechanical stress. According to Wolff's Law, bone forms in areas of stress and breaks down in areas of non-stress. This means the shape and density of bones are directly related to the stress they experience.

Training for Bone Density

Why Exercise Matters: Physical activity is crucial for stimulating bone remodelling. While daily activities and gravity provide some stress to bones, they are often insufficient to induce the protective effect needed to prevent bone loss. Structured exercise, particularly weight-bearing and resistance training, is essential for enhancing bone density.

High-Risk Areas The wrist, hips, and spine are the greatest sites of risk for fractures. Targeted exercises that stress these areas can help strengthen bones and reduce fracture risk.

Effective Exercises for Bone Health The latest research into the most effective exercise for bone health dictates that exercises need to be brief, intense, and high impact.

For eager readers, please see the cited study for more details:  (Watson, S. L., Weeks, B. K., Weis, L. J., Harding, A. T., Horan, S. A., & Beck, B. R. (2018). High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial. Journal of bone and mineral research : the official journal of the American Society for Bone and Mineral Research, 33(2), 211–220. https://doi.org/10.1002/jbmr.3284).

What exercise does that look like? Lifting weights that are heavy enough to stimulate desired adaptations, such as loaded back squats and standing shoulder press are examples of effective exercise to help manage low bone density. 

Balance and Flexibility Exercises Exercises that test balance and coordination, reducing the risk of falls and fractures. Examples include single-leg balance drills and walking the tightrope.

When it comes to low bone density or osteoporosis, it can be difficult to know how heavy the weights that you should be lifting. If you are reading this and wondering how to access a program like this where you can lift heavy weights that has evidence to increase bone density, while also being monitored to ensure upmost safety, keep reading about our Onero™ classes below.

Join Our Onero™ Classes

At Health Max Exercise Physiology, we run Onero™ classes specifically designed to improve bone density and strength. Onero™ is a scientifically-supported exercise program tailored for individuals with low bone density or Osteoporosis. Our classes focus on weight-bearing, resistance, and balance exercises to enhance bone health effectively.

Claim Your Free Trial Session Curious if our Onero™ classes are right for you? Click below to claim your free trial session and experience the benefits first hand. Our expert team will guide you through exercises designed to improve your bone health and overall well-being.

Click the link below to privately trial the Onero™ bone density program 

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